The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes rowing, toes to bar, wall ball, cleans, and muscleups.

Excited about 14.4! What a challenge! Trying to map out a strategy for each stage based on my typical output (e.g. T2B will go in sets of 5 with 5 sec rest in between). I am pretty clueless about rowing, so if anyone has any advice they can offer, fire away!

It’s fun to watch the worldwide leader board for the Open, but I think it’s fun for us to have home-grown head-to-heads too! Little Kim and I are challenging each other for overall rep count in the Open. She bested me on 14.1 by one rep, then I tied things up in 14.2. In 14.3 she took a nice lead of 13 reps on me, owing to her smart bar-loading and grip strategy. Clearly I have work to do in 14.4 if I want to catch up to her! Tune in tonight for results! :)

My experience: 100% quads and lungs. Grip was non-factor. Toes to bar sets of 10. Wall ball sets of 10. Cleans sets of 5. Muscleups I thought I'd be able to do doubles, but I was spending too much energy coming down for second rep so switched to fast singles. Had two minutes left for row (1:45 by the time I strapped in and got screen setup). Lungs had pretty fast recovery, but legs are still wobbly. Enjoy!

Score: 150 reps - Was hoping to make it to the cleans but oh well! Pretty awesome WOD. It was fun figuring out the ratios on the rower and seeing how that set me up for the next portions. Great job everyone!!

Came off the rower in under 3 and a half minutes and cranked out 3 toes-to-bar right away, so I thought, hey this is going to go pretty well! WRONG. My forearms quickly turned to wood and the T2Bs rapidly deteriorated... I didn't get a single one in the last 6 minutes or so despite many attempts. Very frustrating because at the start it seemed like I would do better. Oh well, not so long ago I couldn't do T2B at all, so I should be pleased, but I thought I had a lot more in me today :(